Workout Description

Why This Workout Is Hard

Two long rounds with 476 total reps plus 14 sprints drive sustained fatigue. Density is modest due to time spent moving between varied modalities, but complexity averages moderate (mix of bodyweight, barbell cycling, and advanced patterns like clean-and-jerk and burpees). Time domain trends 30+ minutes. Heavy-volume modifier applies (200+ loaded reps), nudging an already demanding grinder solidly into the Hard range.

Benchmark Times for Crain

• Elite: <30:00
• Advanced: 33:00-36:00
• Intermediate: 39:00-42:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (9/10): High total reps across barbell, bodyweight, and wall balls test local muscular endurance in legs, grip, and shoulders for a prolonged period.
• Endurance (6/10): Multiple 50-yard sprints and a long total duration demand steady aerobic output to keep moving without redlining, though it’s not a pure monostructural event.
• Power (6/10): Box jumps, sprints, and cycling clean-and-jerks reward quick, explosive movement without compromising mechanics.
• Speed (5/10): There are opportunities for fast sets and brisk transitions, but total volume encourages a controlled, sustainable cadence over pure sprinting.
• Strength (4/10): Loads are moderate (135/95 deadlift, 95/65 clean-and-jerk). Strength matters, but no single heavy effort limits progress.
• Flexibility (3/10): Standard ROM requirements (squat depth, overhead position for wall balls) but no advanced mobility demands like pistols or deep overhead squats.

Movements

• Push-Up
• Sprint
• Burpee
• Deadlift
• Clean and Jerk
• Wall Ball Shot
• Box Jump
• Pull-Up

Scaling Options

Scale to: Deadlift 115/75 & Clean-and-Jerk 75/55 & Wall Ball 14/10 & Box 20/16 • 21 reps per movement each round • Ring Row or Jumping Pull-Up, Incline Push-Up, and reduce sprints to 30 yards

Scaling Explanation

These options reduce load, volume, and skill while preserving the workout’s long, steady grind and frequent transitions between movements.

Intended Stimulus

A long, grinding chipper that feels relentless but steady. Athletes should aim for controlled sets with minimal rest, quick transitions into the 50-yard sprints, and sustainable breathing. The barbell should be cycled in small, confident sets to avoid burnout while keeping the overall pace moving forward.

Coach Insight

Open with sustainable sets and short rests. If you’re debating a set size, choose the smaller one now to keep moving later. Transitions matter—jog to the bar, jog to the line. The one tip: small, repeatable sets from the start on the clean-and-jerks and pull-ups. Avoid grip blow-ups. Don’t redline on burpees or box jumps; keep a metronome pace you can repeat in round two.

Benchmark Notes

These times reflect a broad fitness spectrum for finishing two full rounds. Newer athletes may take close to an hour, while advanced athletes can push near 30 minutes by holding small sets, fast transitions, and consistent sprints.

Modality Profile

About half the work is bodyweight gymnastics (push-ups, box jumps, burpees, pull-ups). Roughly 40% is weightlifting (deadlifts, clean-and-jerks, wall balls). The remaining time is spent on short, frequent sprints, which add a steady monostructural component.

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